plant-based

17 01, 2016

Chickpea Stuffed Portabella Mushroom

January 17th, 2016|Recipe|Comments Off on Chickpea Stuffed Portabella Mushroom

Portabella mushroom stuffed with herbed chickpeas, veggies, & cashews (Can be put on pizza.  Gets crispy.)

Ingredients

1 can Chickpeas/garbanzo beans or 1.5 cups cooked chickpeas
1/2 cup small chopped carrots
1/4 cup finely chopped red onions
3-4 scallions chopped
1/2 – 3/4 tsp. salt (depends on if the chickpeas are already salted or not)
1/2 tsp. garlic powder
1/2 tsp. smoked paprika
1+ tsp. Italian herb blend (Thyme, oregano, rosemary, basil, marjoram)
2 Tablespoons tahini
black pepper to taste
1/4 cup raw cashew halves
1/4 cup bread crumbs or ground oats
2 tsp. extra virgin olive oil (optional)
5-6 Portabellas, stems removed. Remove gills if you like

salt, pepper, thyme to taste
extra virgin olive oil
1 tomato sliced

Method:
Wash and scrub the bellas. Pat dry. Brush olive oil all over and place with tops down on parchment lined baking sheet. Sprinkle a little salt, pepper and thyme on the bellas.

Stuffing:
In a bowl, add chickpeas and mash well. Add all the ingredients till black pepper and mix well. Taste and adjust salt and seasoning. When ready to use the stuffing to stuff the portabellas (or to stuff bell peppers or tomatoes or Squash). Add the cashews, breadcrumbs and oil and mix well. Add a few tsps. broth or water if the mixture feels too crumbly.
Note: If you like the veggies well cooked, then sauté the onions in oil, for 4-5 minutes on low-medium heat. Then add carrots, cashews and mashed chickpeas and a few tablespoons of veggie broth, cover and cook for 5-8 minutes. Take off heat, add the rest of the ingredients and mix well and use.
Stuff the seasoned mushrooms with the stuffing. Top with tomato slices. Bake in preheated 350 degrees F for 30-40 minutes, or until the mushrooms are well done and the stuffing is golden.

Adapted from VeganRicha

 

For further questions or to schedule an appointment, contact Susan at susanc@NutriFormance.com.

 

You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on www.NutriFormance.com blog.

17 10, 2015

Pumpkin Chia Pudding – Taste Test Tuesday

October 17th, 2015|Recipe|Comments Off on Pumpkin Chia Pudding – Taste Test Tuesday

6 T chia seeds

2 cups almond or soy milk

1 tsp vanilla extract

2 T agave or maple syrup

1/2 cup pumpkin

2T cacao nibs (optional)

 

Stir all ingredients in a medium size mixing bowl. Allow the mixture to sit for a minute, then stir again. Continue stirring once every 10 minutes for 30 minutes, then let the mixture sit for a few hours. Serve in glasses and top with 1T cacao nibs for each serving Will keep up to 4 days in the fridge.

17 10, 2015

Zucchini Ranch Chips

October 17th, 2015|Recipe|Comments Off on Zucchini Ranch Chips

Zucchini Ranch Chips

 

3 medium zucchini, thinly sliced (1/4” thick) on a mandoline or with knife

1 T lemon juice

1 T olive oil

1/2 tsp salt salt

1/2 tsp garlic powder

2 tsp dried dill

 

Preheat oven to 450F. Mix all ingredients with clean hands in a large mixing bowl. Place slices on a baking sheet lined with parchment paper or foil and bake for 25 minutes or until lightly browned. Store chips in an airtight container for up to 1 week.

17 10, 2015

Vegan Herbed Macadamia Cheese

October 17th, 2015|Recipe|Comments Off on Vegan Herbed Macadamia Cheese

Herbed Macadamia Nut Cheese

 

2 cups macadamia nuts, soaked overnight

2T nutritional yeast

1 T onion powder

1/4 tsp nutmeg

1 tsp sea salt

1/2 cup fresh chives or tarragon

 

Drain and add nuts to a high-speed blender, scraping down the sides as needed.

 

Scrape the mixture into a strainer lined with a piece of cheesecloth. Draw the strings of the bag and twist to secure it. Place a small plate over the cheese and press to flatten it out a bit. Next place a heavy weight, such as a bowl of dried beans or a large can, onto the plate. The weight will help to press out any excess water, which will ultimately determine the firmness of the cheese. Cover everything with a clean cloth or breathable piece of mesh.

Let culture at room temperature for at least 12 hours or up to 24 hours for a stronger result. When ready, remove from the cheesecloth. Pressing the cheese, rather then hanging it, makes it drier and therefore easier to shape and mold.

Remove from cheese cloth and place in bowl. Add the remaining spices and mix thoroughly.

 

To shape the cheese, scoop onto a piece of parchment paper. Then using your hands, mold the cheese into a log-like shape. Fold the sheet over and roll the cheese to form a nice roll. Cut the cheese in half and set one half aside.

Next, roll the cheese in your choice of ingredients, such as fresh herbs or peppercorns Then simply roll and gently press the cheese into the ingredients used. Carefully, press the ends of the cheese onto the ingredients as well. Carefully roll the cheese one last time, to ensure it is evenly shaped.

Serve these cheeses as part of an appetizer or salad or simply serve as part of a non–dairy cheese platter.

25 09, 2015

Tempeh Tacos

September 25th, 2015|Recipe|2 Comments

serves 4// active time 20 minutes, total time 30 minutes

Tempeh is a high-protein, high fiber soy product traditionally used in Indonesia. It has a satisfying texture and rich flavor that pairs well with a side of black beans and guacamole/salsa as taco toppings.

INGREDIENTS

12 oz package tempeh (refrigerated section at Schnucks, Trader Joe’s, Whole Foods)

3 tablespoons low-sodium soy sauce

2 teaspoons cumin

2 teaspoons chili powder

1/2 teaspoon oregano

1/4 teaspoon salt

1 red bell pepper

1 white onion

2 cloves of garlic, smashed and roughly chopped

1 teaspoon olive oil

12 corn tortillas

1/2 cup cilantro

1 orange, cut into segments

 

DIRECTIONS

  1. Cut tempeh into short strips and place into a shallow tupperware.
  2. Mix soy sauce, cumin, chili powder, oregano, and salt in a small bowl and pour over tempeh. Let sit for 5-10 minutes.
  3. While letting tempeh marinate, slice bell pepper, onion, and garlic, and stir-fry in a large skillet with 1 tsp olive oil.
  4. Remove veggies and place in a small bowl. Coat same skillet with remaining olive oil and pan-fry strips of tempeh, about 2-3 minutes each side or until crispy.
  5. Warm tortillas in the oven at 200F wrapped in foil or in a dry skillet or wrapped in paper towel in the microwave.
  6. Build tacos: scoop tempeh strips and vegetables onto heated tortilla and top with orange segments, and cilantro.
25 09, 2015

Zucchini Noodles Al Dente

September 25th, 2015|Recipe|Comments Off on Zucchini Noodles Al Dente

Serves 2// total time 15 min

This light version of an Italian classic is made with zucchini noodles, which can be peeled into ribbons from top to bottom with a vegetable peeler or using a hand-held spiralizer. The noodles take on the flavor of whatever dressing is used and can be tossed single bowl for easy clean-up!

INGREDIENTS

4 zucchini, spiralized or shaved into ribbons

2 roma tomatoes

1/4 cup sun-dried tomatoes

1/2 cup sliced olives

1/4 cup pine nuts

1 can chickpeas, rinsed and drained

1 tablespoon olive oil

freshly squeezed lemon

salt and pepper to taste

 

DIRECTIONS

Toss all ingredients in bowl and mix well with tongs. Add lemon juice, salt, and pepper to taste.

25 09, 2015

Cauliflower pizza

September 25th, 2015|Recipe|Comments Off on Cauliflower pizza

serves 3-6// active time 30 minutes, total time 1 hour

This non-traditional, yet highly flavorful, pizza-style dish is made with a cauliflower, ground almond and chia seed crust. Top the crust with your favorite toppings and enjoy this healthy meal any night of the week. Serve with a side salad and a vinaigrette dressing.

INGREDIENTS

1/4 cup chia seeds                                                                                                                              3/4 cup water

3/4 cup ground almonds or almond meal
1 head cauliflower
2 tsp dried oregano
sea salt, or to taste
freshly ground pepper, to taste

1/4 cup nutritional yeast (optional)

1 onion, sliced
2 cups sliced mushrooms
1 green pepper, sliced
1 cup tomato sauce
2 tbsp chopped sun-dried tomatoes (optional)
1/4 olives, sliced
chiles flakes, to taste

DIRECTIONS

To make the crust, combine together the chia seeds and water and let sit for at least 20 minutes.

Meanwhile, preheat the oven to 400°F (200°C).

Next, clean and roughly chop the cauliflower. Place the pieces of cauliflower into a food processor and pulse until it has a fine rice-like texture.

Measure out 3 cups of the cauliflower and place into a large bowl. Add the ground almonds, oregano, salt, pepper and nutritional yeast (if using). Other flavorings, such as garlic and/or onion powder can be added to the crust if you like.

Make a hole in the center and add in the Chia mixture.

Using your hands, combine the ingredients and shape into a rough ball. The mixture will obviously not resemble a traditional flour dough.

Next, place the mixture onto a baking tray and press into an even flat crust — making sure that the sides of crust are the same thickness as the middle, otherwise they will burn more easily. If desired, the crust can also be shaped into individual pizzas.

Bake the crust for approximately 20 to 25 minutes, or until golden brown around the edges. At this point, the crust could be used as is, but it won’t be firm enough to lift with your hands. For a firmer crust (which we recommend), carefully flip the crust onto the back of another baking tray that has been lined with a clean piece of parchment. Next, carefully lift or slide the crust back onto the same baking tray and then gently and slowly remove the parchment paper from the top of the crust. Place the tray back into the oven and bake for another 5 minutes or so.

Assemble the pizza: Top with your favorite toppings or use the ingredients listed above as inspiration.

For this particular combination of ingredients, it is best to cook the ingredients first. To do this, heat a large fry pan over medium to medium-high heat. Once hot, add the onions and dry-sauté for a minute and then add the mushrooms and let cook for another 2 or 3 minutes, or until most of the moisture has evaporated. Next, add the green onion and let cook for another minute or so.

No matter which vegetables or ingredients you use, keep in mind that they will not really get cooked in the oven. So if they you want them cooked once the pizza is done, you will need to do so before you add them to the pizza.

Lastly, mix together the pizza sauce and sun-dried tomatoes (if using). The sun-dried tomatoes just add a bit of depth and richness to the sauce.

Next, spread a thin layer of the sauce onto the crust and top with the vegetables, sliced olives and chile flakes. Bake the pizza for another 5 to 10 minutes, just to fully heat the crust and toppings through.

25 09, 2015

Black Bean Quinoa Burgers

September 25th, 2015|Recipe|1 Comment

serves 4 // less than 30 minutes

This veggie burger is quick to prepare and is packed with quinoa, black beans, nutritional yeast, and spices- it’s a winning meal for both taste and nutrition. Top with ketchup or mustard, sliced avocado and tomato, and serve on a whole grain bun or on top of mixed greens. Roasted sweet potato fries make a great side.

INGREDIENTS

1 can black beans, drained and rinsed

1/2 cup cooked quinoa

1/2 teaspoon cumin

1/2 teaspoon black pepper

1/2 teaspoon paprika

1/2 teaspoon sea salt

1 tablespoon nutritional yeast (dry goods health section at Schnucks, Dierbergs or Whole Foods)

1 tablespoon olive oil

DIRECTIONS

  1. Cook quinoa according to package directions. 1/4 cup dry makes 1/2 cup cooked. Feel free to make at least 1 cup dry to add to salads and lunches later in the week.
  2. Preheat oven to 400 degrees.In a medium bowl, combine all ingredients using hands or a fork to mash beans and thoroughly mix. (This should form a paste-like mixture that is easy to shape into patties.)Divide mixture into four equal balls, and form each into a patty between 1/4- and 1/2-inch thick.
  3. In a medium oven-safe saucepan over high heat, cook patties in 1/2 tablespoon olive oil for 1 minute on each side, or until lightly browned.Transfer the saucepan to the oven and bake for 15 minutes. Serve patties on whole-grain buns or over fresh greens with desired toppings.
25 09, 2015

Curried Coconut Quinoa w/ Greens & Roasted Cauliflower

September 25th, 2015|Recipe|Comments Off on Curried Coconut Quinoa w/ Greens & Roasted Cauliflower

serves 4 // total time 40 minutes                                                                                                   Quinoa, a complete protein, is the base of this hearty sweet and spicy dinner bowl.

INGREDIENTS

Roasted Cauliflower

1 head cauliflower, cut into bite-sized florets

2 tablespoons melted coconut oil or olive oil

¼ teaspoon cayenne pepper (optional)

Sea salt

Curried coconut quinoa with greens

2 teaspoons olive oil

1 medium yellow onion, chopped

1 teaspoon ground ginger

1 teaspoon ground turmeric

½ teaspoon curry powder of choice (optional)

1 can (14 ounces) light coconut milk

½ cup water

1 cup quinoa, rinsed well in a fine mesh colander

⅓ cup raisins

1 teaspoon sea salt

1 tablespoon apple cider vinegar

4 cups baby spinach or 1 bunch kale, leaves torn from stems

Optional garnishes: 2 green onions, chopped, and a sprinkle of red pepper flakes

 

DIRECTIONS

Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with olive oil, cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.

  1. Cook the quinoa: In a large pot with a lid, warm the olive oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.
  2. Fluff the quinoa with a fork. Stir in the salt, vinegar and greens (if you intend to eat this dish as leftovers, I recommend storing leafy greens separate from the quinoa, as the greens don’t reheat well). Divide the quinoa into bowls and top with roasted cauliflower. Garnish with green onions and red pepper flakes if you’d like.